Pilates from A to Z

A Glossary of Terms

Much of the terminology below is drawn from the classic canon first conceived by Joseph Pilates, and later further developed by his best students; other terms (mostly of a metaphorical nature) are Jillian Hessel's own additions, intended to help students visualize the correct execution of an exercise and refine their body awareness.

Or abdominals, referring to the muscles in the front of the stomach. They form part of the Powerhouse, which Pilates exercise is intended to strengthen.

Barrels

The large and small Barrels are specialized Pilates apparatus that enhance breathing, develop both the arms and legs, and work the spine to help correct posture. Instead of using barrels, beginning students may substitute firm pillows.

B.E.A.M.

An acronym denoting the four Pilates Fundamentals that Jillian focuses on in her approach to training in her book and videos. The letters stand for breathe, energize, align, and move. B.E.A.M. is a simplified, condensed variation on the six core Pilates Principles, ideally suited for beginning students.

Body-mind connection

The state of focusing the mind on the body's movements. To some extent Pilates represents a blend of Western and Eastern approaches to fitness: one is dynamic, stressing motion, strength, and muscle tone, while the other is static, focusing on stretching, rest, and contemplation. An increased body-mind connection will allow clean, centered movement free from strain, while the physical exercises can relieve mental fatigue. In essence, the mind and body should not be in conflict, but should instead work in concert.

Breathing 100s

If you had gone to Joseph Pilates for a lesson half a century ago, this is the first of the classic mat exercises he would have given you. Breathing 100s works everything: your abs are engaged, your legs are stretched, your arms are pumping vigorously, and your lungs are fully inflated and deflated with each set.

Cadillac

Also called "The Rack" or "Trapeze Table," this popular piece of equipment is one of the most effective and versatile of all Pilates apparatus. It comprises a raised, horizontal table top with a four-post frame to which are affixed a variety of bars, straps, springs, and levers. Jillian owns a Cadillac built by Joseph Pilates himself.

Tucking the chin elongates the muscles in the back of the neck and can provide a good stretch for those who have a "forward head." However, avoid the tucked chin position when performing Breathing 100s or any other exercise that calls for rolling your upper body up off the floor.

Contrology

The name that Joseph Pilates originally gave to his method of exercise. Pilates is now the preferred and popular term.

Refers to any teacher of Pilates who learned the Method directly under Joseph Pilates. Some of the most notable include Kathy Grant, Carola Trier, Ron Fletcher, Eve Gentry, Romana Kryzanowska, Mary Bowen, Lolita San Miguel, Jay Grimes, and Bruce King. The students of first-generation teachers who then become teachers themselves are known as "second-generation teachers."

Foot "on the walk"

A position where the full weight of the foot is balanced on the forefoot only — the heel is lifted off the floor.

Headlights

Imaginary headlights that shine out from the front of your pelvic bones. Visualizing these headlights will help you to tuck and arch your pelvis until you achieve a neutral pelvis position with your headlights shining level straight in front of you.

Hip belt

An imaginary belt slung low across your hips, from one pelvic bone to the other. Visualizing tightening this belt will draw the hipbones closer together as you exhale to engage your transverse abdominals.

Imprinting

The action of isolating each individual vertebra of the spine, using either the breath and/or movement.

Inner eye

An internal sense of body awareness. Use your inner eye to scan your posture and alignment.

Intercostal muscles

The muscles that run diagonally between each rib (also known as rib cage abs). Intercostals help to control the expansion and contraction of your rib cage when you breathe.

To focus your eyes horizontally straight ahead of you. Leveling your eyes will help maintain proper neck and head placement, as well as enhance your balance.

Magic Circle

A simple isometric device comprising a flexible ring with handles. Can be used to firm the muscles of the upper arms, neck, and inner thighs (especially good for expectant mothers). In place of this piece of equipment, one may substitute a rubber ball with a diameter of about 12"-16".

Marionette string

An image to encourage lengthening throughout your spine. Visualize a string extending from the crown of your head to the ceiling, suspending your entire spine along its length, from head to tailbone.

Mat

The most basic and essential of all Pilates apparatus. Exercises done on the mat work the Powerhouse, including the abs, and lay the groundwork for all other exercise equipment.

Navel to spine

The process of drawing your abdominal muscles up and in as you imagine your navel drawing toward your spine. This is an original cue that was used by Joseph Pilates. Performing navel to spine as you exhale will increase stability in your torso and facilitate centered movements that emanate from your Powerhouse.

Neck lengthened

An element of good posture achieved by sending energy out the top of the head. A lengthened neck maintains the natural curve of the neck and counteracts compression of the vertebrae that can occur with slumping.

Neutral pelvis

The pelvis in its most naturally efficient alignment. It's neither tucked under nor arched back; nor is it tilting to one side. In this position, your "headlights" are level.

Neutral spine

A balanced spine that maintains its natural curves. Pilates encourages you to identify and achieve your neutral spine. A misaligned spine causes compensating muscles to work too hard, which can result in undue stress, fatigue, pain, and potential injury.

When the feet, ankles, knees, and legs are aligned directly under the hip joints, with the toes pointing forward. For most people, the inner borders of the big toes will be 4 to 6 inches apart in parallel stance.

Pelvic floor muscles

The deep internal muscles engaged when halting urination or performing a Kegel exercise.

Pilates Principles

The six core principles that govern the correct execution of Pilates exercises, namely, Breathing, Centering, Control, Concentration, Flowing Movement, and Precision. To gain the most from the method, you must understand and apply these six principles to each exercise you perform. Jillian Hessel teaches a simplified variation of these principles with her B.E.A.M. technique.

Pilates stance

A position of slight outward rotation of the thighs, originating from the hip sockets. When you stand in Pilates stance, the heels are pressed together and the toes point outward at 45° angles. When you perform the Breathing 100s in Pilates stance, the position is identical, but the feet are pointed.

Pooched abs

Abdominal muscles that are pushed out. Weak abs tend to pooch, which can strain the lower back.

Popping the ribs

Splaying and spreading the ribs. Popping the ribs weakens the torso and can overarch the back, as in military posture.

This Pilates apparatus is a sophisticated system of springs, straps, and pulleys, with a gliding platform on which you can sit, kneel, stand, or lie on the front, back, or side. It is designed to promote torso stability and postural alignment. You can perform more than 100 exercises on this versatile piece of equipment. The adjustable springs allow for progressive resistance, which helps in strengthening and lengthening muscles gradually.

Scooping your abs

To scoop your abs means to draw the deepest layers of the abdominal muscles up and in to stabilize the body and support the back. This action supports powerful movement emanating from the center of the body and helps to flatten your tummy.

Second-generation teacher

Refers to any teacher of Pilates who has learned the Method directly under one of Joseph Pilates' original students, known as "first-generation teachers." For example, Jillian Hessel is a second-generation teacher who studied under Kathy Grant, Carola Trier, Ron Fletcher, and Eve Gentry.

Shoulder blades into your back pockets

An image to encourage upper back and shoulder stability. Visualize your shoulder blades moving down your back into the back pockets of your jeans.

Sitting up out of your hips

An image to encourage length in the spine while seated. Initially, you may need to sit on a firm pillow to do this. Sending energy out of the top of your head and down through your pelvis will lengthen your spine and prevent slumping. Sit up out of your hips to achieve a neutral spine in the seated position.

Smile muscles

The muscles at the base of your buttocks, where the backs of your thighs insert into your pelvis. They form a smiling U shape under each buttock when engaged.

Sniff sniff, blow blow

A quick percussive breathing pattern used in conjunction with quick, precise movements. Breathe in percussively two times through your nose to inhale, and blow out percussively two times through your mouth to exhale. Don't be afraid to make noise while you breathe!

An image to suggest the internal and external oblique abs, which run on opposite diagonals across the front of your torso. Visualize two triangles: The first triangle uses the horizontal line between the hip bones as its base, with the point touching the navel. The second triangle is inverted, with its point also touching the navel, but its base stretches horizontally across the front of the rib cage. Also referred to as the "vest."

Two-way energy

The element of opposition used in Pilates exercise. Pressing the feet firmly into the floor while extending the crown of the head toward the ceiling is an example of two-way energy. Opposition creates power in the body, which helps you to focus on controlling your movements.

The 32 to 34 bones that make up the spine. Between the vertebrae are intervertebral discs that add cushioning and elasticity. Structural problems in the spine, such as too much or too little curvature, cause poor posture. One of the benefits of Pilates is to strengthen the core muscles to improve posture.

Wunda Chair

A Pilates exercise apparatus designed to help you find and strengthen your Powerhouse. On this machine you can perform more than 75 exercises involving push-up-like moves with the arms. It also develops the knees and restores a sense of proper balance.

Zipper

An image to draw the lower abs up and in, as in "zipping the lower abs." Visualize zipping up a very tight pair of jeans, beginning at the level of your pubic bone.